4: Manipulate carbs
Since you want to make sure you’re eating ample protein and ample fats for maximizing muscle growth, the amounts of these two critical macronutrients should stay about the same regardless of where you are in your diet or your goals. That means to gain more mass or to lose more fat, you should be changing up your carb intake. The body can make all the glucose (blood sugar) it needs from protein and fat. So there are no essential carbs you need from the diet, unlike fat, which there are essential fats you need to consume, and protein, which there are essential amino acids you need to consume because the body doesn’t make them.
We suggest you start off somewhere around 1.5 to 2.0 grams of carbs per pound of bodyweight to maximize mass gain while minimizing fat gain. Then you can either increase this amount if you find you are not gaining mass rapidly enough and are not gaining any body fat. Similarly, you can also gradually lower this amount if you find that you are gaining too much body fat. Everyone’s body is different, and your body will respond to carbs differently. So you need to experiment with carb intake. If you find the right carb intake for your body, you can actually gain plenty of muscle while actually losing body fat – it is possible with the right diet and training program.